Healthy food that can help you loose weight

I heard that by having the correct healthy food, it will helps you burn the fats in your body. Although I’m not very sure about it, I definitely would like to try it. So I start digging into some research. Below are some of my findings which I’m planning to try it out.

Try to select food which is high in anti-oxidant. High anti-oxidant fruits, for example, apple, grapes, cranberries, orange, raspberries, blackberries. For vegetables it will be asparagus, avocado, broccoli, cabbage, carrot, cauliflower, celery, mushroom and etc. As I heard that anti-oxidant food can help in burning fats in your body.

I personally suggest you to have salmon too. As we all know, salmon is rich in omega-3 fatty acids and high in vitamin D content. Salmon can be eaten raw, serving as sashimi (Japanese style) or with salad. Salmon can also be cooked as a dish too. It is high in protein and contain “good fats”. You can try to grill or poach the salmon as well. It served as a nice dish.

Garlic is another type of weight loose food. A lot research being carry out saying that garlic can assist in managing high cholesterol levels. It also consider as a powerful natural antibiotic too. It is also include as a powerful antioxidant.

Eggs are also another good type of high-protein food. One egg is only 68 calories. And it is low-cost food too.

Mushroom is another excellent choice of food. As it has a very low carbohydrates, zero fats and cholesterol, high protein and good fiber amount. You can eat it raw, grill, steam….Mushroom fit perfectly well in almost every dish. It also helps in preventing cancer and is an ideal food for diabetes.

On top are some examples of healthy food. I’m sure there’s a lot more that you can search online too. For food preparation, I find that the best way to prepare is keep it fresh. Try to consume the food while keeping its natural level. Certain ways like steam or boil the food is the best.

Calories Needed per Day for Normal Individuals

First of all, you must know how many calories is needed to maintain your current size, then start to reduce it from there. I believe there is a lot calories measurement out there which you can refer to.

For lasting weight loss, normally you must focus on two things, which is increase your regular exercise and follow a stable diet. This is to ensure there will be more calories out of body (by exercising) and lesser calories intake (by dieting). It is quite impossible just to loose weight by just dieting and without exercising. By doing so, it will normally have temporary weight loss effect, but I am sure that it won’t last long.

Normally, you can refer your current body weight to calculate a minimum intake of calorie needed. Then, from there, try to reduce your daily calorie intake by 10-20%. This figure is just a reference for you. It also depends on your personal weight loss goals as each of us is different. Best practice is loose weight to a healthy state. 

Example of finding the numbers of calories needed

Check the normal weight rule

BMI = mass (kg) / (height(m))²

Underweight     from 15 to 18.4

Normal          from 18.5 to 22.9

Overweight      from 23 to 27.5

Obese           from 27.6 to 40

Morbidly Obese   greater than 40

Women aged 19 through 50

• Sedentary, not active, between 1,800 and 2,000 calories per day
• Moderately active, between 2,000 and 2,200 calories per day
• Active between 2,200 and 2,400 calories per day

Men aged 19 through 50

• Sedentary, between 2,200 and 2,400 calories per day
• Moderately active, between 2,600 and 2,800 calories per day
• Active, between 2,800 and 3,000 calories per day

How to adjust your calorie balance to reduce your weight

Basically, you need to do two thing for energy balance adjustments

1.       Stimulate your body metabolism by increasing your exercise level

In order to burn off the calories in your body, you need to try to increase your body metabolic rate and stimulate the body metabolism. For starting, you can go with a short walk or short jog in the park every day, then slowly increase the duration of walking or jogging of 30 minutes minimum. You can start gradually and slowly increase the time period and intensity of the exercise if your body still can’t cope with too much exercise. After that, you can slowly add in few short sprint into the activity. By doing that, you can increase your heart rate and hence helps to boost up the metabolic rate. Besides, you can gain more body muscle tissue as well. As we know, replacing muscle tissue in the body can burn fat faster, as muscle tissue have higher metabolic rate. That’s why some of us say, body muscle is our primary energy users. Please do take note that in order to build body muscle, sufficient protein consumption is needed in your diet too. Some of the best way to build more muscles are static exercises, weight training, push ups and sit ups. Weight training preferably small weights if you are not aiming to be body builder. 

2 . Body calorie consumption must be reduce

This is very important. Why I say so? Because, if you have intense exercise, but didn’t control your diet with adequate calorie consumption, it will just be waste of time. Normally we recommend high protein diets and low carbohydrate diets.

You can start by taking complex carbohydrates food and reduce your total carbohydrate consumption. Try to avoid those refined food because there are evidence that refined foods contain large amount of simple carbohydrates which is readily absorbed by the body, will cause excess concentration of glucose and store as fat. So, try to avoid those processed foods such as cookies, cakes, sausages, junk food and etc. If you are those that have become “addicted” with these kind of food, try to cut down slowly, have discipline, and you will get through the appetite craving of those food. Some people suggest to take those appetite suppressant pill. But for me, its best to have self discipline than relying on pills.

Jogging for a start

I used to hate jogging. First of all, I don’t like the feeling of suffocation while jogging (because I was overweight and can’t move). Second, overweight people tend not to like to sweat, because sweating will produce more heat and I will feel very uncomfortable with the sweating. Third, I don’t like to wear those sport suits, as it just shows out my fats, so embarrassing.

But, what I found out there are more benefits on jogging.

Jogging, you can do it anywhere, preferably walking streets or parks or gym(if you sign up for any gym which might cost you some money). For jogging, it only require you to have a pair of good quality running shoes (but don’t need to buy too branded running shoes which might cost you few hundred dollars). You can jog solo or with your friends or jogger mates. Jog at your own sweet time. And best thing is, you don’t need to buy expensive exercise equipments for it. How cool is that?

What I suggest here is, go for outdoor jogging. I never tried indoor jogging(which is using the treadmills jogging equipments in the gym). But what I heard from few of my friends saying, outdoor jogging is way much better than indoor jogging. Why so? For outdoor jogging, you can actually feel the freedom while you jog. The freedom I’m saying here is the fresh air and nice scenery, enjoying the nature.

When you start jogging, most important thing is do some warm up exercises, such as body stretching, leg muscle stretching and so on. This is to avoid any muscle strain during your jogging session. Try to search in youtube or library books for some warm up exercise tips, suggest warm up exercise that spend around 10 to15 minutes. For starting, suggest you can try to complete 15 to 20 minutes walking/ jogging. After that, complete your jogging workout by doing a warm down. Warm down is kinda same as warm up, because by doing some warm down exercises, you will relax your muscles. This complete cycle of jogging, which include warm up, jogging, warm down is very important. As if you start or end without the warm up and warm down exercise, your body muscles tend to get strained or pain during the jogging session of after the jogging session. So, protect your body by completely the whole cycle.

While start jogging, start by a gentle or light jog, just to let your body get familiar with the jogging rhythm. It’s is very normal if you feel suffocation or breathless while jogging for the first couple of meters. Try to reduce the speed if you can’t catch your breath. Just take it slow and keep the speed that you feel comfortable with it. Only start adding up your jogging speed after a few consecutive jogs. Try to add jogging as your exercise routine by jogging 3 to 4 times a week. If you are those normal office hours working professionals, you can start by doing 2 times jog a week, perhaps Wednesday night and Saturday/Sunday morning? It’s a lot better than sitting in your comfort sofa, drinking beer, having snacks and watching TV during Wednesday night or lying in the bed until late afternoon during weekends. Come out and have a short jog, enjoy the nature and fresh air.

Finally, actions speak louder than words. I’m going out for my jog now. Hope you guys enjoy too.